Delayed Onset of Muscle Soreness (DOMS) - Part Two

THE REHABILITATION PROCESS

The easiest option (not necessarily for a sports person) would be to rest, as the soreness will go away in 3-7 days with no special treatment. But there are something’s you can do that may reduce the soreness and speed your recovery to some effect.

Initially, you should avoid any vigorous activity that increases pain, though you may work the unaffected areas of your body. By exercising unaffected areas or by performing low-impact aerobic activities such as biking or walking at a moderate pace, blood flow can be increased to the affected muscles, which may help diminish soreness. Other measures include applying ice, gently stretching and massaging the affected muscles, which may be helpful for some people and poses little risk if done sensibly. There is some evidence that Vitamin C may decrease soreness.

Finally, you should allow the soreness, weakness, and stiffness to subside thoroughly before vigorously exercising the affected muscles again.



MINIMISING THE RISK

Certain tactics may enable you to avoid delayed soreness altogether, or at least keep it to a minimum. One step is to warm up thoroughly before activity and cool down completely afterward. This can be done by stretching the muscles that you will be using and by doing a few minutes of light, low-impact aerobic activity, such as walking or biking.

It is also important to give your muscles time to adapt to your activity. For instance, if you have been inactive and your goal is to walk 3 miles in 45 minutes, start by simply walking a mile or so, and then another quarter-to-half-mile at each workout until you can comfortably walk 3 miles. Then you can begin to increase your walking pace to achieve your goal.

These principles to avoid DOMS can apply to any activity, especially weight training. Begin with a weight that you can comfortably use to perform 3 sets of 10 repetitions for an exercise. Continue to use this weight until you can perform 3 sets of 15 repetitions. At the next workout, increase the weight to one that will allow 3 sets of 10 repetitions, and increase the repetitions to 15 as with the first weight. This process should continue until you reach the level of resistance that is appropriate for your training goals.

Even if you’re exercising regularly, any unaccustomed activity may cause delayed soreness, so, if possible, avoid making sudden major changes in the type of exercise you do or how you do it.

You can also condition the body to prevent DOMS in the future. Preventive conditioning usually includes exercises designed to improve general as well as sports specific fitness, often focusing on areas of the body that are at high risk of injury, either because of the sport, or what the individual brings to the sport (in term of fitness, joint mechanics, etc).

Delayed Onset of Muscle Sorness (DOMS) - Part One

What is DOMS? - causes and effects



THE CAUSES

Delayed onset of muscle soreness (DOMS) can be painful and sometimes incapacitating, and typically occurs 48 hours after vigorous and unaccustomed physical activity.



DOMS is the result of microscopic tearing of the muscle fibres. The amount of tearing depends on how hard and how long you exercise and what type of exercise you do. DOMS is most likely to occur when high forces are developed during eccentric contractions (when muscles forcefully contract while they are lengthening). They occur in activities such as descending stairs, running downhill, lowering weights, and performing the downward movements of squats and push-ups. It can also be the result of too much activity, too soon, or a change in activity, form non-impact (such as cycling) to high impact (such as running) that necessitates a change in muscle recruitment and force production.




THE PHYSIOLOGICAL EFFECTS

The result of DOMS is what is known as temporary, repairable muscle damage, accompanied by inflammation, pain and tenderness. Swelling can also take place in and around the muscle, which can also contribute to delayed soreness. Such swelling increases pressure on the neighbouring structures, resulting in greater muscle pain and stiffness.




THE PSYCHOLOGICAL EFFECTS

A person’s perception of pain and discomfort can be very different. A sports person may fear the public assessment of his performance and potential failure to do well, so will prevent him from competing. Others may not regard it as an injury, and after a little rest, but still sore, will continue with their sport, even though their performance and technique will not be as good. This very much depends on the individual, and the pressures to perform from outside influences.

For someone who just exercises to stay fit, but who has over-done it in training, may will be put off by exercising until the soreness has gone completely, depending on the severity. Mild to moderate DOMS usually resolves itself within 3-7 days.




EFFECTS ON PERFORMANCE

Continuing with your sport while still recovering from DOMS will affect your performance, depending on the severity of soreness. With very mild soreness you may be able to carry on almost as normal without noticing a significant effect on your performance. If soreness is much greater, you will find it very difficult to train or perform as usual. For someone who plays a sport that relies on a certain amount of speed, they will feel ‘slower’ and generally be more ‘careful’ how they move, not being able to put the effort in they would normally. For anyone who weight trains, they will find that they will be unable to lift their usual weight. You may also find that muscles will get tired much more quickly than normally resulting in poor technique, and even after proper warming up and stretching, it does not help your performance greatly.